How Much Sauerkraut for Health Benefits?

Sauerkraut is rich in vitamins C and K.

The average American adult fails to consume the Food and Nutrition Board's recommended intake of nutrients like dietary fiber, vitamin C, vitamin K and iron, report both the Harvard School of Public Health and the Centers for Disease Control and Prevention. A varied diet that includes nutrient-dense foods like sauerkraut can help you reach your daily requirements. Each 1-cup serving of sauerkraut is a rich source of vitamins, minerals and fiber, though it is also high in sodium. Choose low-sodium brands of sauerkraut when possible and speak to your doctor before consuming sauerkraut if you are on a sodium-restricted diet.

Vitamin C

A 1-cup serving of regular sauerkraut contains nearly 21 milligrams of vitamin C. For a man, this amount supplies 23 percent of his required daily intake of vitamin C. For a woman, each 1-cup serving of sauerkraut is 27 percent of her vitamin C RDA. Vitamin C supports the immune system's ability to heal skin wounds, aids in the synthesis of collagen and helps maintain strong bones. It is also an antioxidant that may inhibit the DNA-damaging activity of free radicals. If your diet lacks foods rich in vitamin C, you may be more likely to develop osteoarthritis, high blood pressure, heart disease, cancer and age-related macular degeneration.

Vitamin K

Eating a 1-cup serving of sauerkraut provides adult men with 15 percent of their daily requirement of vitamin K and women with 21 percent of their vitamin K needs per day. Also known as phylloquinone, vitamin K is vital for the growth and development of bones. Out of the 13 proteins responsible for proper blood coagulation, four require vitamin K in order to be synthesized. Adequate vitamin K intake may decrease your risk of osteoporosis or of bleeding excessively from skin wounds or internal injuries.

Iron

Every cup of sauerkraut contains 2 milligrams of iron. This amount fulfills 25 percent of an adult man's iron requirement and 11 percent of a woman's. The body uses iron to produce red blood cells and adenosine triphosphate, or ATP, the primary source of cellular energy. Without enough iron-rich food sources in your diet, you may develop anemia or neurological problems like attention-deficit hyperactivity disorder. Sauerkraut's iron is nonheme iron, a form not easily absorbed in the digestive system. To increase your iron absorption, eat nonheme iron sources with meat or a high-vitamin C food. Serve sauerkraut alongside beef or chicken braised in tomato sauce for a high-iron meal.

Dietary Fiber

People who eat plenty of dietary fiber are less likely to suffer from high blood pressure, heart disease, obesity and stroke, reported a 2009 study published in "Nutrition Reviews." A 1-cup serving of sauerkraut contains 4.1 grams of dietary fiber, or about 16 percent of the total daily fiber intake recommended for healthy adults on a 2,000-calorie diet. Like its primary ingredient, cabbage, sauerkraut is a source of both soluble and insoluble fiber. Soluble fiber intake may prevent diabetes and high blood cholesterol, while insoluble fiber regulates bowel movements and may lower the risk of digestive disorders like hemorrhoids or colon cancer.